Dumbbell bench press
A bench press with a dumbbell in each hand. Each arm works on its own, through a slightly longer range than the barbell allows.
Hewed's call, in short
Hit 12 reps on all 3 sets and next time adds 5 lb (2 kg). Inside the range, you add a rep. Miss 8 twice in a row at the same weight and it drops about 10%. Back after more than 14 days, you start about 10% lighter.
At a glance
| Primary muscles | Chest, Front of the shoulders, Triceps |
|---|---|
| Also works | Shoulder stabilisers |
| Equipment | Dumbbells |
| Sets and reps | 3 × 8–12 (rep range) |
| How Hewed progresses it | Hit 12 reps on all 3 sets and next time adds 5 lb (2 kg). Inside the range, you add a rep. Miss 8 twice in a row at the same weight and it drops about 10%. Back after more than 14 days, you start about 10% lighter. |
| What recovery does | A rough day, or recovery of 34–66%, keeps you at last session's weight instead of progressing. Under 34% also drops a set. Recovery never adds load. |
How to do it
- Sit on the bench with the dumbbells on your thighs, then lie back and bring them to your chest together.
- Pull your shoulder blades back and down.
- Press the dumbbells up until your arms are straight over your shoulders.
- Lower under control until you feel a stretch across your chest, elbows a little below the bench line if comfortable.
Why Hewed programs it this way
Dumbbells usually jump in bigger steps relative to their weight, so the range is wide, eight to twelve. You'll spend several sessions adding reps before each jump.
A rough day, or recovery of 34–66%, keeps you at last session's weight instead of progressing. Under 34% also drops a set. Recovery never adds load.
Keep it safe
- When the set is done, bring the dumbbells back to your chest and sit up with them rather than dropping them out to the sides.
General guidance for healthy adults, not medical advice. If something hurts, stop and talk to a qualified professional.